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Red Kuri or Hokkaido pumpkin and apple soup

Hokkaido Pumpkin and Apple Soup

Creamy delicious and healthy vegan Hokkaido pumpkin (also known as red Kuri) and apple soup. This easy recipe can be made ahead and frozen for later, making it great for busy weeknight dinners.
Course Appetizer, Dinner, Lunch, Soup
Cuisine Continental
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 6
Calories 234kcal


  • a chopping board
  • a sharp knife
  • a soup pot or a pot deep enough to fit the ingredients


  • 1 kg Hokkaido pumpkin or about 2 pounds
  • ½ kg sweet apples or approximately 1 pound
  • grated ginger about a teaspoon
  • 1 teaspoon sweet paprika
  • ½ teaspoon nutmeg
  • ½ teaspoon curry powder
  • 1 onion medium-sized
  • 1 litre vegetable broth
  • 1 cup coconut milk
  • 2 tablespoon oil (olive oil, coconut oil or avocado oil)
  • pumpkin seeds or oil to garnish optional
  • salt and pepper to taste


  • Dice the onion and grate the ginger. Wash the pumpkin, slice it into halves and remove the seeds then slice it into cubes. Wash the apples, remove the core and seeds then slice into quarters.
  • In a large pot, heat oil and fry the onion and the ginger. Next, add the vegetable broth, cubed pumpkin, diced apple, sweet paprika powder, nutmeg, curry powder, coconut milk, salt and pepper. Cover and allow it to simmer under medium heat for 20-30 minutes. Check on the Hokkaido soup once it hat cooked halfway and stir.
  • Once cooked and tender, remove from the heat then blend or process everything together. Next, add the coconut milk and check again for salt and pepper. Feel free to add more water or vegetable broth, if the soup is too thick.
  • Pour into bowls and serve. You can garnish the soup with pumpkin seeds or pumpkin oil. This is however totally optional, the soup will still taste amazing without garnish.


  • Do not throw away the seeds, set them aside to use in other recipes, for example as a garnish.
“Nutrition information on the site is an estimate calculated using a third-party source and is provided for informational purposes only. It is highly recommended that you make your own calculations. If you have any specific dietary concerns, kindly consult with your healthcare practitionerVariations may occur for many reasons, such as ingredients used and food preparation. We make no representation or warranty of the accuracy of this information.” Net carbs exclude fiber, erythritol and allulose since they do not impact the blood sugar levels in most people.


Calories: 234kcal | Carbohydrates: 23.2g | Protein: 4.2g | Fat: 13.6g | Saturated Fat: 5.7g | Cholesterol: 0mg | Fiber: 4.3g | Sugar: 14.7g